Hunger overrides sense of fullness after weight loss
https://www.sciencedaily.com/releas...80201123318.htm
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The hormone I see referred to most often as a "hunger" hormone is ghrelin, I think you could also look at that as sort of a "switch from fed to fasted state" hormone, although that's a bit clunky. https://www.ncbi.nlm.nih.gov/pubmed/11834429 Quote:
Ghrelin deficient mice become hypoglycemic when fasted, that enhanced growth hormone is needed to avoid this. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313585/ Quote:
And since a ketogenic diet is closer to the fasted state, so a switch from fed to fasted is sort of less dramatic, and ketones themselves protect against hypoglycemia, a decrease in a circulating "fasted to fed" or "preventive of hypoglycemia" or even "hunger" hormone if you insist makes sense. Or maybe that's just cramming things into my personal bias. :lol: |
Several ghrelin analogs are used to stimulate GH secretion. A common reported effect is increased hunger. This makes a certain sense for a couple reasons. If there's no food coming in, growth prevents tissue loss. And if there's no food coming in, hunger drives one to go hunt for food.
The thing about increased hunger in spite of same ghrelin level following weight loss with a calorie-restricted diet, that's not actually new. We got the Minnesota semi-starvation experiment, where subjects just scarfed down everything they could once the experiment ended. They gained what they'd lost, and then some extra fat tissue. What is new is that the hormone that regulates hunger stays the same, yet hunger is greater. I'm leaning toward a greater sensitivity to ghrelin, maybe due to feedback derived from the neurosis triggered by the calorie restriction. Or, if we also invoke leptin (likely the satiety hormone they mention), then I lean toward a greater resistance to leptin, which should otherwise suppress ghrelin, maybe also a result of some feedback from the neurosis etc. Or, if we also invoke dopamine, we could imagine the calorie restriction had become a learned behavior, where there's little dopamine being released cuz there's little food to trigger this release, which in turn results in a sort of greater demand for dopamine once calorie restriction ends, and this greater demand just can't be filled cuz the new learned behavior (learned during calorie restriction) overwrote the old one of adequate food intake, maybe also a result of the neurosis. About neurosis. I think it's a sort of trauma. Things learned during trauma stick. It's very hard to get rid of loop thoughts developed during trauma. I imagine the constant thinking about food must have stuck with these subjects, long after the experiment ended. The loop thought here would have been something like "hungry, can't eat, experiment, hungry, can't eat, experiment, etc", on and on every second, day and night for the length of the experiment. It's a very short loop, easily learned at first and easily remembered. Once the experiment ended, the "can't eat" and "experiment" parts of the loop disappeared, but the "hungry" part obviously stayed because it's a natural part of our thoughts, it just became more prominent due to the neurosis resulting from the initial loop during the experiment. The trauma of neurosis amplified the otherwise benign hunger, maybe in both amplitude and frequency, but probably mostly frequency. I wonder if they asked how often they felt hungry before and after calorie restriction? On the other hand I only need to think of the two monkeys in a cage. The one who gets his hit only once in a while, he pushes the button all the time. This means that for caloric restriction, if it was possible to push the button all the time, we would. In effect, the effect of caloric restriction observed post-experiment is immediate rather than just post-experiment. This means they should look more closely at the effects during calorie restriction. Who knows, maybe they'll find that experiment somehow unethical. But then again, they haven't deemed it unethical yet and they did find a detrimental effect post-experiment. |
Hunger overrides sense of fullness after weight loss
I don't know about the hormones, but this has been my experience. I recently started the 5:2, where I eat normally for 5 days and 500 calories for 2 days. I should note that eating normally for me means 1400 ~ 1500 calories and low carb. The 1500 calorie days seem harder than the 500 calorie days. I guess the calorie restriction is causing hunger to carry over even on days when I eat what should be satisfying. I don't remember experiencing that before, but then I have never really tried calorie restriction. |
Interesting. I did 5:2 for 4 months with no calorie restrictions - well, I ate zero cals on the fast days and what I wanted on the feed days. I experienced little hunger on the day after the Fast much to my surprise, not interested in an early breakfast for example. Now I am adapted to daily time restricted eating I am not really hungry until around 21 hours into the Fast and usually continue to 22 without suffering.
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There's a difference between calorie restriction and fasting. After a time, hunger disappears during fasting. This also makes sense from the point of view of survival. If we're neurotic, it's hard to focus on hunting for food, which could be somewhat a complex task.
There's also an important aspect of calorie restriction - disruption of those hormones. I imagine the cause of this disruption is what we eat, because it doesn't happen with a fast where we eat nothing. The point is if there's disruption because of what we eat, and this disruption is more obvious merely because we don't eat enough, then there's still disruption when we do eat enough of whatever we do eat. So when we eat nothing, we remove the disruptor. We still don't know what the disruptor is, but at least we know there is one. A process of elimination should help us find it. |
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Gosh yes. Those same neurons getting activated over and over and over. Having handled both the mental and physical sides of the stress eating issue, I can say that even though this all happened in my teens and early adulthood, decades ago now, I STILL have that at last the house to myself and the only way to celebrate it is to stuff myself with food which will active my dopamine receptors is with me yet. |
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I had been doing 16/8 time restricted for a few months and didn't see any change in weight. While I am not really in weight loss mode, I am interested in losing another 5 to see how that feels. Not sure if I'll keep doing the 5:2, but maybe I need to give it more time or switch to a true fast. Of course the other option is to just maintain. |
There is also the PSMF 'diet' that's calorie restricted, but relatively protein rich. Don't do it exactly now, but find I can go quite a long time comfortably on a mid-morning snack: canned tuna salad, sardines, beef jerky or some almonds and cheese.
This keeps my activity level up where it should be and fasting blood sugar down till I have an earlyish supper. It's tough to lose the last 10 pounds in any case. |
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Thanks for bringing this up - I was going to mention it, because a friend whose mother grew up during the Great Depression, and her family was so poor that they often had no food at all for several days always told my friend that not having anything to eat wasn't so bad after the first couple of days. I'm not suggesting anyone fast that long of course. I've seen entirely too many people go on extreme calorie restricted diets - 500-800 cals, and it always ends up the same - they can white knuckle their way through it for a few weeks, and if they only needed to lose 10-15 lbs, maybe even stick to it long enough to lose the weight they wanted to lose, but as soon as they go off the diet, they go crazy eating all the things they fantasized about while dieting... and of course end up regaining the weight in record time. I never thought of it as a neurosis, but that's essentially what it is, because while dieting their thoughts are consumed with all the foods they wish they could have. |
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We can have delicious, nutritious whole foods in reasonable quantities while being mostly free from hunger and cravings as we eat to live, not live to eat. |
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